February 21, 2018
Strength: Push Press
5 @ 70%
3 @ 80%
1 @ 90%
3 @ 80%
5 @ 70%
Metcon: (For time)
2,000m Row
*Pace should be around 90% effort.
Gymnastics:
3 Rounds or 8:00 (whichever comes first)
25 Hollow Rocks
50ft Handstand Walk*
75 Double Unders
*Scale = 4 Wall Walks
COMPETITIVE CROSSFIT CLASS – 5:30
Partner WOD
20 minute AMRAP
14/12 Calorie Row
8 Burpees
4 Thrusters (95/65)
*Complete in a Relay Style. After 4 Rounds (2 Rnds each), add 20/10#.
Rest 5:00
16 minute EMOM (4 Rounds)
Minute 1: 10/8 Calorie Ski
Minute 2: 20 Hollow Rocks
Minute 3: 40ft Handstand Walk (Scale = 4 Wall Walks)
Minute 4: 60 Double Unders
